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Penne vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between penne and coconut milk

  • Penne has more calcium; however, coconut milk is higher in iron.
  • Coconut milk covers your daily need for saturated fat, 94% more than penne.
  • Penne has 17 times more sodium than coconut milk. While penne has 248mg of sodium, coconut milk has only 15mg.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Penne vs Coconut milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Penne
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +456.3%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +18%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +105%
Contains less SodiumSodium -94%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Penne
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +148.9%
Contains more CarbsCarbs +203.2%
Contains more OtherOther +54.9%
Contains more FatsFats +496%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +53.3%
~equal in Monounsaturated fat ~1.014g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Coconut milk
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Penne Coconut milk DV% diff.
Saturated fat 2.3g 21.14g 86%
Manganese 0.916mg 40%
Fats 4g 23.84g 31%
Copper 0.266mg 30%
Iron 0.8mg 1.64mg 11%
Selenium 6.2µg 11%
Sodium 248mg 15mg 10%
Protein 5.7g 2.29g 7%
Calcium 89mg 16mg 7%
Vitamin B3 0.76mg 5%
Calories 126kcal 230kcal 5%
Potassium 122mg 263mg 4%
Folate 16µg 4%
Zinc 1.1mg 0.67mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B5 0.183mg 4%
Carbs 16.8g 5.54g 4%
Vitamin B6 0.033mg 3%
Phosphorus 118mg 100mg 3%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Vitamin B1 0.026mg 2%
Fiber 2.7g 2.2g 2%
Magnesium 30mg 37mg 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.4g 0.261g 1%
Net carbs 14.1g 3.34g N/A
Sugar 1.9g 3.34g N/A
Vitamin K 0.1µg 0%
Trans fat 0.2g N/A
Monounsaturated fat 1g 1.014g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Penne
5%
Coconut milk
Minerals Daily Need Coverage Score
20%
Penne
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 1.44g)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 18.84g)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 54)
Which food is cheaper?
Penne
Penne is cheaper (difference - $4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 233mg)
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.